We've discussed prospective memory exercise variations on other threads. Personally, I like to set myself a mixture of targets throughout the day. I stopped using the ones in the book, and set ones that I was close to 100% certain I would encounter during the day to get a lot more practice per day. 4 total targets per day became too few for me once I got better, so I started keeping a "running set" of 4 or 5, as soon as I realized that I hit or missed a target, I would replace it with a new one, so I always had 4 or 5 active targets at a time. I try to spread them out so that most are not within the immediate future, and I keep one for the far future sometimes (like inserting the key in my door upon returning home at the end of the day).
I also found that it's good practice, once you find your reliability improves, to select targets that occur while you're otherwise distracted, which makes it more challenging, but in dreams, we're *always* distracted with the action of the dream. For example, a good one would be "getting on the bus" (usually you're concerned about running for the bus, finding change to pay, finding a seat, etc.). I definitely have a lower percentage of hits for such distraction-heavy targets. I sometimes will realize them just a bit late, like a minute or two, but that still counts as a miss since we're looking for that "the next time" moment to really hit your awareness.
I wouldn't worry about targets that stay on your mind that you could "do at will." That increases awareness throughout the day. If you do set some of those, try to delay some. Or, like I suggested, if you do one right away, replace it with another one so you don't just go "4 and out" within 5 minutes at the start of the day. That all-day-long goal-awareness leads to lucids, I've found. My first few LDs were on days where I had 10-12 PM targets throughout the day.
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